Sergei Agapkin's diet - how to lose weight and not break down

Sergei Agapkin’s diet is a new way to lose weight, which is rapidly gaining popularity. How did the doctor and TV presenter manage to create such an effective method? The author studied and analyzed many different diets and took only the healthiest foods as the basis for his diet. Well-known domestic nutritionists helped create this course. It is not surprising that a diet based on the physiological needs of the body and built taking into account medical standards works.

The doctor insists on simple and well-known rules: eat only high-quality and fresh products, forget about overeating, do not forget about vitamins and microelements, and of course, exercise.

Principles of proper nutrition on the diet of Sergei Agapkin

The technique is selected individually, taking into account the presence of the patient's diseases . This approach to losing weight is as safe as possible, so the method has no contraindications. Following the doctor's recommendations, a person does not lose weight immediately, but gradually. The main advice from the host of the TV program “About the Most Important” Agapkin is as follows:

1. Tune in to the positive, put things in order in your thoughts, define a clear motivation - this will help you quickly get rid of extra pounds.
2. Follow a daily routine: rest should be at least 7 hours a day. Remember that in a dream a person loses weight: fat cells are destroyed and the growth of muscle tissue accelerates.
3. In order not to injure the body or disrupt brain function, be sure to consume sugar: marshmallows, marshmallows, Turkish delight, and jellies are allowed, which do not contain trans fats and do not sharply increase blood glucose levels.
4. Consume low-fat fermented milk products, which ensure healthy microflora in the intestines, and foods rich in fiber (the daily intake of the substance is 30 g).
5. Change the way you cook food: it is recommended to grill food, bake it in a sleeve without fat, use homemade yogurt and grated garlic to create a sauce.
6. Use bran, which effectively cleanses the body of waste and toxins: add 1 tsp. product in porridge in the morning and at lunch.
7. Reduce the amount of salt you consume, do not add enough salt to your food, and eat it fresh – this will help remove excess water. Remember that when you use salt excessively, a lot of fluid accumulates in the body, which contributes to weight gain.
8. Don't starve, just eliminate simple carbohydrates.
9. Additionally, take soda baths at intervals of 2 days. The course is about 10 procedures. Thanks to the alkaline solution, sweat and fat cells are washed out of the epithelial layers. A soda bath rejuvenates, improves appearance, and tightens the skin.
10. Accustom yourself to sports and physical activity: go to classes at the fitness center, sign up for a swimming pool, yoga club, Pilates. Do morning exercises every day, walk in the fresh air for at least 40 minutes, refuse to use the elevator, and replace the bus ride with walking.

Stability in diet and physical activity

If a breakdown occurs and you eat something harmful (a piece of cake or fried chicken), then the next day should not be a fasting day. In this case, start eating again according to the rules of the diet. Don't forget about regular exercise, which is beneficial not only for muscles, but also for maintaining normal functioning of the gastrointestinal tract. Do not carry out grueling workouts: not too intense, but long exercises (for example, walking, swimming) are useful. Choose light exercises and do them at least 2 times every 7 days.

Fractional ration

Sergei Agapkin's diet includes eating 5-6 times a day. Thanks to this approach, metabolic processes will accelerate. Remember that effective weight loss occurs by limiting calorie intake and eating fractionally. If you sharply reduce the number of meals, the body will work in economy mode: metabolism will slow down, and the weight loss process will stop. By eating 1-2 times a day, weight loss occurs at first; if you weaken (eat unhealthy foods), the weight may return or increase.

Balanced diet

Make sure your diet is balanced: a healthy ratio of BJU - proteins 10-15%, fats 30%, carbohydrates 55-60%. The body must receive the necessary substances and microelements in a timely manner - this will contribute to weight loss and health improvement. Maintain normal functioning of the gastrointestinal tract, especially the intestines. For health, it is recommended to consume large amounts of dietary fiber, proteins, fiber (nuts, peas, bran, flaxseed, rose hips, sesame, cereals). This rule does not apply to people with gastrointestinal problems: an excess of fiber will cause an exacerbation of the disorder.

Avoid foods with hidden fat: sausage, cookies, confectionery, processed foods, dairy products. Give preference to low-fat milk, lean varieties of fish (blue blue whiting, roach, pike perch, pike), meat (beef, turkey, chicken), which will preserve the nutritional value of the menu and reduce daily calorie content . Keep in mind that flour products and sweets (fast carbohydrates) contribute to a sharp release of insulin, which leads to fat accumulation.

Preface

I conduct merciless propaganda of slimness and a healthy lifestyle. After overseeing weight loss programs, advocating for a clean plate is my second favorite thing to do. It takes some time and requires ingenuity, and since the scope of work is quite extensive, I have to fly frequently. So often that when I enter the cabin, the smiles on the faces of the flight attendants quickly fade, and they exclaim in fear: “Sergei Mikhailovich, is it you again? Are you going to propagandize again?”

I always fly in economy class. If I can get just one of the passengers next to me to eat healthier, my health care costs will be reduced enough to justify my round trip ticket.

Why am I doing this? I have a dream. I imagine, for example, some smart and beautiful woman sitting alone in front of the TV. Suddenly she feels a vague languor in her soul, a little confusion, a momentary struggle of motives... and her hand decisively slides down. To a bowl of something tasty and sweet.

But a second before the catastrophe and moral collapse, I appear on the TV screen. In white clothes. My look is tired and kind, but my makeup is impeccable. And I politely but convincingly say: “Don’t do this, don’t worsen your back karma!” I look at her sternly and softly, and her hand stops.

She, of course, is offended and even upset at first. But then he realizes that this is concern. She doesn't realize that I slept on the plane and spent my only day off recording a short episode. But she feels that I care. I've never met her in person, but I recorded this episode just for her. I wanted to tell her that being thin is much easier than it seems. Show her simple steps that will help you lose weight and maintain the results. To support her in good endeavors and show her the way to that world where she confidently walks into the water in a two-piece swimsuit and hears the dry sound of falling male bodies behind her.

And I am writing this book personally for you! Don't rush to give up! Yes, good still wins! The problem is that sometimes it wins without us. And this is terrible and unfair. Let's not let good win without us. Let's help him a little. My dream is that everyone knows how to help good win in their specific lives.

And even if I can’t explain to her how to become happier. But I am absolutely sure that it will be much more pleasant for her to live this life slim. A lot of things in this life are easier if she is slim. Seek happiness. Divorce and get married. It’s easier to quit and get a job if it’s slim. It's easier to wear tight clothes or cry in despair if you also stroke your waist.

And so I will tell you how you can change your life for the better!

What would I like to tell you about in this book, if I could go beyond nutrition?

About how to believe that you will be able to become slim when you are in tears and half a bucket of ice cream has already been eaten?

About how not to feel lonely and be heard in a house full of people?

What do you do when you're full of contradictions when you're in tight jeans looking at cakes?

About how important it is to forgive and let go, and not accumulate heaviness in yourself - about laxatives?

About the fact that a properly instructed husband is not only a support in difficult times, but is already half the weight loss?

Yes. About all this and even more!

Doctor Agapkin's diet

When organizing the Agapkin diet, it is important to consider several tips. The doctor's recommendations are as follows:

1. Minor adjustments are made to the weekly menu: the serving size remains the same, fat consumption is reduced, and the method of cooking changes (bake food without fat in the oven or grill).
2. Do not use additional weight loss supplements under any circumstances. As a rule, when they are consumed, the intensity of the liver and kidneys increases, normal metabolism and intestinal microflora are disrupted. If you decide to take the drug, then first read its accompanying document, the section “Contraindications for use”.

List of approved products

To properly create a menu, study the list of recommended products. Physiotherapist and TV presenter Sergei Agapkin advises eating:

• low-calorie dairy products with a fat content below 5%: yogurt, fermented baked milk, cottage cheese, yogurt, whey (not recommended for gastritis);
• lean meat, fish, seafood: non-fried chicken, turkey, roach, flounder, pollock, hake, pike, cod, pike perch, blue whiting;
• eggs;
• fruits, berries: give preference to sour products, lemons, kiwi, grapefruit, apples, blackberries, blueberries, blueberries, currants, gooseberries are suitable;
• vegetables, greens: beets, tomatoes, spinach, cabbage, lettuce, parsley, zucchini, eggplant;
• whole grain, rye bread, cereals, bran: pour granulated or non-granulated bran with boiling water, leave for an hour, filter and add to porridge to taste or consume separately in small quantities (daily intake no more than 30 g of product); If you have gastrointestinal diseases, consult your doctor before consuming bran.

List of prohibited products

To avoid health problems, read the list of foods that should be banned. Agapkin advises against:

• fatty meat, smoked, fried, sausages;
• pickles, marinades;
• potatoes;
• semi-finished products, fast food, crackers, chips, products with preservatives, dyes;
• fatty sour cream, cheeses;
• seasonings;
• strong alcohol;
• green tea with milk;
• sweets, flour (especially baked goods).

Physical activity and physical activity

For quality weight loss, take an integrated approach: make adjustments not only to the menu, but also to your daily schedule. The kilograms will quickly “go away” with regular exercise: devote several hours a week to sports activities, go to the gym 2-3 times every 7 days. Exercise regularly, at the same time. Don't put off training. Choose suitable exercises for yourself. Even if you are not “friendly” with sports, start doing:

• Yoga – helps control the mind, restores health and basic body functions. Suitable for those who want to transform not only externally, but also internally: tune in to a positive mood, you will think less about food and diets, and the likelihood of overeating will be eliminated.
• Aerobics is an effective way to lose weight. An addition will be water aerobics - suitable for people with very heavy weights, because during exercise there is no heavy load on the joints.
• Cycling effectively burns fat in the thighs and buttocks.
• Fast walking or running provides a load on almost all muscle groups.

General rules

Dr. Agapkin’s diet for weight loss is another fashionable diet program for weight correction, which has become widely known thanks to the television program “About the Most Important Thing,” hosted by Dr. Agapkin himself. Unfortunately, despite the huge number of dietary programs, the problem of “excess” weight in society remains extremely relevant, which stimulates the search for new approaches to it. Recently, dietary programs developed using a combination of knowledge in various fields of medical sciences, in particular dietetics and psychology, have become especially valuable. It is the principles of these sections of medicine that are put into the system of life and nutrition of Sergei Agapkin, who is a doctor specializing in traditional systems of healing the body and having a second specialization in medical psychology, who defended his academic degree on the topic “The Concept of Psychosomatic Disorders in Tibetan Medicine.”

Based on his large and diverse theoretical and practical knowledge, Dr. Agapkin analyzed a large number of dietary programs, which allowed him to collect and summarize the most useful nutritional recommendations for weight loss and develop his own system for correcting body weight, allowing him to achieve good results (an average of 6 kg in 7 days), and most importantly, learn to maintain your weight in a new “weight category”.

Menu for the week

To avoid gaining extra pounds, consider some rules of eating. When following the Agapkin diet, the following is important:

1. Avoid late dinners: do not eat later than 4 hours before bedtime. Remember that carbohydrates take up to 6 hours to process. If you eat late in the evening, undigested food will turn into toxins, unwanted deposits.
2. Eat small portions, but often, about 5-6 times a day.
3. Consume a large amount of fiber (take into account the characteristics of your body and the presence of gastrointestinal diseases). The daily fiber intake is 30 g. To enrich your diet, eat 1 tbsp at each meal. l. (10 g) bran. So, by consuming the product for breakfast, lunch, dinner, you will gain a daily dose of fiber.
4. Eat sweets in the morning.

Difficulties may arise when creating a menu. To simplify this process, review the following table:

Authorized Products

The diet of Sergei Agapkin’s diet consists of the following products:

• Low-fat vegetable soup with chicken/vegetable broth.
• Lean red meat, skinless chicken, rabbit, turkey.
• Cottage cheese and low-fat fermented milk products.
• Vegetables with minimal starch content (cabbage, green beans, bell peppers, green peas, zucchini, asparagus, cucumber, garlic, onions, celery, lettuce, spinach, various types of garden herbs).
• Unrefined virgin vegetable oils (olive, flaxseed, sunflower).
• Whole grain porridge, brown rice.
• Sour fruits: citrus fruits, plums, apples, pears.
• Still mineral water, green herbal tea, vegetable smoothie, fruit rosehip decoction.

Advantages and disadvantages of the Agapkin diet

Before you decide to lose weight using the Agapkin method, it is important to first familiarize yourself with the main advantages of this method. The main advantages are:

• There are no strict restrictions, grueling fasting days, or fasting.
• The diet helps cure intestinal dysbiosis and stomach upsets.
• With the right selection of foods, nutrition helps cleanse the body.
• Weight loss occurs gently, sometimes even unnoticed by the patient.
• You will be able to build muscle mass, tighten problem areas: stomach, buttocks, etc. This happens through regular physical activity.

Even the most perfect diet has its drawbacks. Before organizing meals according to Agapkin, keep in mind that:

• there are no clear rules, which is not always convenient for people with a lot of weight who do not have disciplined eating behavior;
• Difficulties often arise in choosing a diet: it is difficult to determine which foods slow down the weight loss process.

Useful tips

Tip 1. In case of a breakdown, you don’t need to make the next day a fasting day or tighten your diet, just continue to eat according to the rules.

Tip 2. Sports activities should not be exhausting, but regular - at least twice a week.

Sergei Agapkin’s diet is a system of proper nutrition that allows you to achieve weight loss not through strict restrictions, but by improving the health of the body and activating metabolism. You can stick to it for as long as you like.

What is the reason for rapid weight gain after losing weight?

The immediate opposite result is explained by the fact that while a person maintains the diet regime, he quickly loses excess weight. But many, as soon as they saw that everything was fine, lost weight, regained their former slim figure, they immediately stop the diet regimen halfway, and do nothing else, but just continue to “fill their stomach” as before with everything that is in the refrigerator in the kitchen . Naturally, after such rash actions, disastrous consequences occur again - weight is quickly gained, and due to the need for additional kilocalories, body weight becomes even greater than it was before.